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Crispy Baked Fish Sticks with Tartar Sauce
Avoid soggy fishsticks! These crispy baked fish sticks with tartar sauce are made with a flavorful lemon pepper panko coating.
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Servings:
4
Calories:
261 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 ½ pounds white fish ((i.e. walleye,cod, tilapia, etc.) – skin removed and cut into strips)
- 1 egg
- 2 cups panko bread crumbs
- 2 teaspoons garlic powder
- 1 ½ teaspoons salt (divided)
- ½ teaspoon black pepper cracked
- 1 lemon zest
Tartar Sauce
- ½ cup PLAIN yogurt low fat
- 2 tablespoons dill pickle finely chopped
- 1 tablespoon pickle juice
- 1 tablespoon lemon juice
- salt to taste
- black pepper to taste
Instructions
- Pre-heat oven to 475 degrees. Spray a foil-lined baking sheet with cooking spray and set aside.
- Set out two shallow glass dishes (pie plates work well). In the first dish, whisk one egg until light and fluffy.
- Combine panko, garlic powder, 1 teaspoon of salt, pepper and lemon zest in the second dish.
- Sprinkle both sides of the fish strips with the remaining 1/2 teaspoon of salt. Dip fish in egg then coat evenly with panko mixture. Place on lined baking sheet and continue until all fish is coated in panko.
- Spray fish sticks with cooking spray then bake for 25 minutes or until golden brown.
- Make the tartar sauce while fish is baking by combining all ingredients in a small bowl and refrigerating until you’re ready to serve.
Cup of Yum
Nutrition Information
Calories
261kcal
(13%)
Carbohydrates
19.3g
(6%)
Protein
36.5g
(73%)
Fat
3.7g
(6%)
Saturated Fat
0.8g
(4%)
Polyunsaturated Fat
2.9g
(17%)
Trans Fat
0g
(0%)
Cholesterol
200mg
(67%)
Sodium
979mg
(41%)
Fiber
0.6g
(2%)
Sugar
1.9g
(4%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 261
% Daily Value*
| Calories | 261kcal | 13% |
| Carbohydrates | 19.3g | 6% |
| Protein | 36.5g | 73% |
| Fat | 3.7g | 6% |
| Saturated Fat | 0.8g | 4% |
| Polyunsaturated Fat | 2.9g | 17% |
| Trans Fat | 0g | 0% |
| Cholesterol | 200mg | 67% |
| Sodium | 979mg | 41% |
| Fiber | 0.6g | 2% |
| Sugar | 1.9g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.